Neck Pain? How To Stretch A Sore Text Neck.

 
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Being able to work from my phone is a Godsend for me - it allows me to stay in touch with my team even if I'm on an airplane or between teaching classes! But it certainly does not come without consequences...

The widely-used term for the forward head posture is associated with using technology is called "text neck". When continued over time, this "text neck" can cause a load of pain down the line.

The forward posture of the head increases tension on the cervical spine (neck) and the muscles that support it. So if you ever feel fatigued through the head/neck/shoulders at the end of the day, it's likely got a bit to do with our tech habits.

Below are a few tips that can not only alleviate the current stress on our necks, but also help to prevent it from happening in the future!

How to stretch a sore "text neck":

  • Gently nod your head like a golf ball rolling on a tee until chin eventually touches down to clavicle (collarbone) to feel the muscles down the neck and shoulders stretching, then slowly restack one vertebra on top of the other to regain alignment. As your head is on its way forward, inhale to fill your lungs up under shoulder blades with breath to feel even more expansion through your back line.

  • With a light touch on the top of your head, slowly guide your ear towards shoulder. Hold for a moment and breathe into the open side - finding more length through the muscles. Then, holding that same angle of your head, gently turn your head so your chin is closer to your shoulder. Hold and breathe, focusing again on finding length.

Stay connected to tech without putting your well-being on the line:

  • Keep head floating on top of spine, gently nod chin & open up the back side of your neck by sliding your head back a touch like a dresser drawer.

  • Hold your phone up in line with your face about a foot away when you're using it. Does it look odd? Maybe so... But don't knock it until you try it for a week & tell me you don't feel at least 10x better than you did when your head hung low.

Hello Monolith